Too much bad food and Slacking

First WoD back to CF did its level best to break me.
10 Rounds of:
12 Burpees
12 pullups

29:06. One of the slowest Rx times at the box. Fought back vomit for the last 7 rounds. Just felt terrible. Hopefully, once I get my diet a little bit better and my body used to the beatings, I will get back in shape. Vacations are great, but definitely not good for fitness.

Today is a 5K, but I left my running shoes at home. Will have to remedy that somehow. Not really sure how yet.

Pushups: 1810

Back in the U.S. er.. A.

Back from Honduras, had a great time and am a newly certified Open Water Diver. Along the way, I managed to do the following:

10/9- three rounds of Erin in a respectable if slow time.

10/10- three rounds of:
10 30# DB thrusters
15 pushups
25 squats

10/11- three rounds of
70 second run at 10 min mile pace
21 30# DB swing
10 dead hang pullups

Then, the workouts died as I left the nice hotel in Tegucigalpa and headed for Roatan by way of La Ceiba. SCUBA kicked my ass, so I even missed whole days of pushups. However, I am back, relatively healthy and looking forward to getting back to it. Oh, and finally began setting plans for the next major trip next August to Peru!

Pushups: 1585

Erin and leaving on a jet plane

Did a heavily modified Erin at the Box today:
30# dumbell split cleans, 15 reps
21 pullups, chest to bar

3 rounds: 14:20. Nothing special, but it was my fourth day of metcon and I am just plain tired. Also, I didn't want to get to sore for the trip tomorrow.

As I will be in Honduras until 10/21, I will be suspending blogging until my return. However, the pushup challenge continues and I will try to get as many workouts in as possible, including some running drills.

Pushups: 800

Brother of the Beast

Helped with teaching Elements last night, which, I have found, is great for giving me repeated instruction on the basics. I hope that I can make it for the olympic lifting section of the instruction, as that always needs work.

Before the class, I made up Brother of the Beast, which was Sunday's WoD. 5 rounds with 115# of:
15 Deadlifts
12 Hang Power Cleans
9 Front squats
6 Push Jerks

22:16. Happy with the time, as it beat out a couple of guys around my ability level, but, once again, my clean form sucked. The front squats got a lot better once I really locked in the rack position and was able to let my torso bear the load. Push Jerks are still messy, but part of that is the light weight for them. Deadlifts were easy, weight is too light to make a difference.

Pushups: 700

A Day at the Range and Barbara

Made up Barbara last night: With three minute intervals between each, complete five rounds of:

20 pullups

30 pushups

40 situps

50 squats

36:36 total time. Pullups were terrible and cost me most of that time. They were chest to bar, but mostly singles. I really need to work on that. Rest of it was comparatively easy.

Martin forwarded the shooting pics, so here they are.

This is a group shot, with Martin (bottom right), his wife Hope, Juan and me. Sadly, they wouldn't take the pic while we were armed.

The MP5.

Good times, been waiting for this for a lonnnnng time.

The results of full auto. Not particularly accurate, but a great time.

Hope with a convincing argument in favor of eliminating violence against women. Sometimes, they're just better at it.

At the end of the day, this is what you are left with. Oh yeah, that and a feeling just how awesome your day was.

Pushups: 600

Crossfit Baseline, Dinners and Fully Automatic Fun

Friday was a rest night, so I did five rounds of the baseline test:
500m row
40 squats
30 sit ups
20 pushups
10 chest to bar pull ups

35:06

Went wayyyy to hard on the first row and it screwed me. Felt nauseas and the fourth round was terrible at around 9 minutes long. Most people only do this as one round and use that to gauge improvement over time. I wanted to get some real rowing in and, as a bonus, do my 100 pushups for the day as part of the WoD.

Then on to the rest night dinner with over 20 CFNYC'ers. Had a great time at a Mexican place in Hell's Kitchen, celebrated Erica's B-day and generally had fun. Also got to talk to some of the Manhattan people that I don't normally see. Good times.

Saturday, I finally got the replacement computer running and had a 4 hour orgy of computer game playing. AAHHH, so good to play again. Then to Dan's for a good home-cooked French meal with a wonderful Chocolate Almond cake for dessert. Good food and better company.

Sunday was Crossfit goes to the gun range. Went with Martin, Hope (Martin's wife) and Juan and we rented a .22 pistol, 1911 .45 auto and, best of all, a silenced, fully automatic MP5 submachine gun. That was, quite possibly, the most awesome day of shooting I have ever had. Everyone had a great time and I will post photos when I get the opportunity.

Pushups: 420

Clean and Jerk Ladder

Yesterday was a (power) clean and jerk workout. Typical for a ladder, do one the first minute, two the next and so on until you can make the reps for that minute. Rx weight was 135, I used 85. Managed to pull 9 rounds +6 and my shoulder a little. Good times.

Pushup total: 100